veggies; Kale, former garnish, now superfood, is so popular these … Use the frizzled stems to top salads, grain bowls, and even casseroles. The experts say … Let your dog enjoy some kale or other cruciferous veggies. To cook the stems, finely chop and cook along with other recipe base aromatics like onion and garlic, so that they are sautéed long enough to become tender. Too often recipes instruct you to “remove and discard kale stems.” But did you know you can actually cook them—and that they're delicious? Remove them by holding the bottom of the stem in one hand and the other at the base of the leaves, then slide your hand at the base of the leaves up to the top of the leaf, this should pull the leaves off easily so you can toss the stems without wasting much of the leaves. "Don't most people eat the stems?" Therefore, you don’t have to remove these items. Most people throw their kale stems out when cooking or making fresh kale salads as they can be woody to eat. In my household, I take out the stems whenever I’m sautéing because Cheryl will pick them out. So go ahead and toss them into a blender or juicer for your morning beverage or smoothie fix. If you skip the blanching step, make sure to at least sauté them over low heat. Marie Gagne . Here, find our 11 best cooking tips for the hearty green ribs and recipe suggestions for the often discarded vegetable scraps. If you have time before you move onto the next step, do it. Serve steamed kale warm or at room temperature. Here are a few of our favorites: Veggie juice + kale go hand-in-hand. All rights reserved. Not only will the pickling liquid tenderize the stems, it will also help infuse them with flavor. Is there a vegetable that isn't good fried? Ad Choices. They’re not exactly appetizing when eaten as is, but with a few tricks, you can easily transform these kitchen “scraps” into something you can readily enjoy. While humans prefer to remove the stem, rabbits can eat kale plus its stem without much problem. Should you eat kale stems? Epicurious may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. However, chomping on the stems without cooking them first isn’t such a great idea. "Try charring the heck out of your kale stems," says Baraghani. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Can Dogs Eat Kale? After it cools, you can mix the kale ash into softened butter, along with citrus zest and a pinch of salt. And if you simply coat kale in dressing rather than massage it on, the dressing doesn’t get a chance to soak in and tenderize the kale, so the leaves stay quite tough. Here's how to cook your kale (and collard!) Leftover Kale Stems. We have no problem eating its leaves in bulk -- in salads, soups, pilaf, beans, at breakfast -- really, pretty much everywhere except dessert. To revisit this article, visit My Profile, then View saved stories. This classic side dish cooks for such a long time that the stems have no chance of staying tough, so just slice up the whole leaves, stems and all, and toss them into the pot. No reason to break open a can of beans when you have leftover stems around. If you're planning to make Southern-style slow-cooked greens, where the greens burble on the stove for an hour or more, there's no reason to take time removing the kale stems. Whether you are keeping it chunky, minestrone-style, or making a creamy purée, this vegetable will add a nice, earthy flavor. To remove them, hold onto the stem and run your other hand down the length, stripping the leaves right off. When I first heard of that Sweetgreen initiative, I was a bit surprised. That firmer middle section is usually tossed aside. Photo: Michael Graydon + Nikole Herriott. Can you eat lacinato kale raw? By Anna Burke. Chop up the leaves, add them to the pan, and continue to cook until the leaves are tender. Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. But don’t overdo it! we're always telling you not to toss your cooking scraps, peels, and cores. Allow the kale to cool until you can handle it, then squeeze out as much water as you can. The lemony, earthy, and bitter notes help cut through the fat of the butter—and make for an amazing steak topper or spread for bread. Well, no more! Go ahead and de-rib the leaves, then slice the stalks and add them to a skillet with chopped garlic or onion. Along with cauliflower leaves and vegetable peels, we can be equally as quick to mark kale stems as scraps, … Rip the big stems off and yes it can be eaten raw.. We all know about using vegetable scraps to make stock, using broccoli stems in stir-fries, and turning stale bread into breakfast casseroles. Heat the olive oil or butter over medium heat in a large skillet. Making vegetable soup? We like parsley in cake, so you never know...) But when dinner's over, kale's stems still stump us. I asked naively. Because for all their crunch, those stems are just as delicious as the leafy greens they bind together. What about cooked or frozen If you can make Burnt Onion Butter, you can make Burnt Kale Butter. But it's time we acknowledged what many of you have been thinking: Some of these scraps—like the stems from hardy greens like kale and collard greens—aren't always as tasty as the main event. Pull your fingers along the stem, tearing the leaves off. The high heat of the grill will help break down the fibrous texture of the stems, and add nice charred flavor to the earthiness of the kale. Kale stems are unpleasant to eat raw and it’s easy to remove them. I know some of you cook the stems and eat them with the leaves, and I commend you. Why Should You Feed Kale to Your Chickens? Freeze food just before it goes bad. It's true! Okay, seriously. Pour the brine over kale stems while it's still hot, letting the vegetable cook slightly, which will help break down its firm texture. To be honest, you wouldn't get very far if you tried. Fibrous kale stems are no fun to eat. Like kale, these are all members of the Brassicaceae family. Cook until they turn soft and translucent. Don't put any fat in the pan—but do open a window before you begin. Well, if it's wrong, we don't want to be right. They're the superfood superstar that somehow made it from farmers markets to Mickey D's, bringing a whole slew of beloved salads, soups, chips, and juices along for the ride. 1/2 teaspoon of sea salt. Yet, research shows that a moderate intake of kale is unlikely to have any serious effects on thyroid health. Hail Kale! Or blend them with yogurt or sour cream, plus mayo, avocado, and herbs for a green goddess take. -Kim F. ANSWER: Swiss chard has leaves that are more tender and delicate than most large, leafy greens—and the same goes for the stems. Or, you can toast your stems on their own if you set them aside when making a kale salad or another recipe. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. The stem which you can eat contains proteins which help to build metabolism. (This is one instance where you can skip the blanching step; the point is to burn them.) In fact, the stems have more fiber. It's been called "the new beef" because of its high iron content. Here are two recipes in case you need one.. Kale salad . Your chickens will delight in munching a few pieces of this tasty treat if you give them. Reduce food waste with these cooking tips and leaf-to-root recipes that use the whole vegetable, including broccoli stems, carrots tops, kale ribs, beet greens and more. But to me, those first few kale buds (also known as kale raab) are the start of a new life — in the form of edible flowers that are surprisingly tender and sweet (especially if you’ve had a very cold season, which brings out their sweetness more). To de-stem kale, grab a stalk of kale, hold it by the stem with one hand and place the pointer or middle finger and thumb of your other hand around the stem just above the leaves. This is where I give you information. The root of the plant is beneficial for health and so is the stem. Otherwise, the exteriors will burn before the stems have cooked through, making them both bitter and too tough to chew. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. The average American household wastes about $2,000 worth of food a year. Kale, oh kale, how we love your leafy greens. You might not want to toss kale stems right into your salad bowl, but that doesn't mean they don't belong. Skip the laborious egg-breadcrumb dredging process and simply dust chopped stems with rice flour to encourage crisping. To revisit this article, select My⁠ ⁠Account, then View saved stories. Can Dogs Eat Kale? Soak it in tangy brine, turning it into a tart pickle. You can do this step right above the sink after you wash your kale leaves. Since 1995, Epicurious has been the ultimate food resource for the home cook, with daily kitchen tips, fun cooking videos, and, oh yeah, over 33,000 recipes. Cook the stems until they blacken dramatically ("They should basically turn to ash," he explains). First things first: Kale and collard stems are tough, chewy, and fibrous. Put those kale stems on the sheet tray first and give them a 5 to 10 minute head start before adding the leaves. Submerge them in hot oil and fry until gently browned. If you don’t want to discard the stems, you can cook them separately from the leaves or add them to stocks that will be strained. Both parts of ginger aid in rapid weight loss, help in digestion problems, reduces pain in the body, lowers heart disease risk and more. Cut the leaves or tear them into bite-size pieces. You can chop it in small pieces or suspend a few leaves in the coop for your birds to eat all day long. It is not harmful or toxic. That doesn't mean the stems should go straight into the garbage, though. Then snack on those crispy bits along with your chips. QUESTION: Can you eat the stems of Swiss chard? Photo by Chelsea Kyle, Prop Styling by Alex Brannian, Food Styling by Anna Hampton, How Low-Waste Cooking Has Made Me Happier, Massaged Kale with Tomatoes, Creamed Mozzarella, and Wild Rice, Tempura Kale Salad With Shiitake Mushrooms, Raisins, and Almonds. Or try cooking with ingredients you might otherwise waste. Not into eating those crunchy stems raw? Wash the kale and remove any tough stems. Chop up those kale stems and add them into the mix. (Think "greens, eggs, and ham," rather than "green eggs and ham."). Cooking advice that works. Restaurant recommendations you trust. © 2020 Condé Nast. They’re a healthy addition to his meat-based diet. Vegetables You Can Eat from Root to Stem. Add more heft to your lunch by slicing the stems thinly—or even shaving them on a mandoline. Ingredients. Ad Choices, 11 Ways to Eat Kale Stems—Even If You Didn’t Know You Could. And why stop with just the leaves? (*Arms waving*) When making kale "chips," leave the stems on and they will roast in the oven along with the greens. Add the garlic to the skillet and saute for 1 minute, or until soft. If you … All rights reserved. Kale is a nutritional powerhouse, packed with protein, fiber, vitamins and minerals. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. It's with good reason: Not only does it cut down on food waste, these ingredients are also edible! One bunch of kale. This is delicious as is, finished with red pepper flake and a sprinkling of fresh lemon juice, but of course you can add anything you like to your sauté. For a fiery kick, add sriracha to your stem pickles. Kale chip fans raise your hand. Recipes you want to make. To be honest, you wouldn't get very far if you tried. Share your thoughts. So step away from the trash can — here are seven ways to eat those kale stems. Use pickled kale stems chopped in salads, as a garnish for tacos, or spread onto sandwiches. Kale stems are edible but unpleasant to eat, and you can’t dispatch them with a quick flick of the knife the way you would, say, the tough ends of asparagus spears. Oct 03, 2017 | 3 Minutes Oct 03, 2017 | 3 Minutes . Here's how to make them actually taste good. © 2020 Condé Nast. Continue Reading . Chop raw kale stems and submerge them in a pickling brine with sugar, salt, and any spices you want. Toss with a little oil, salt, and spices or herbs of your choice. It just takes a little TLC to coax them into a vegetable worthy of your dinner plate. And while it's true you might not want to use them in a raw massaged kale salad, they have tons of applications, and you can cook—or not cook—them in just as many ways. That way your dog will stay healthy and enjoy all the goodness kale has to offer. "Your green bean casserole will never be the same," says Baraghani. Marie is a member of the Dogs Naturally team. Creamed spinach, creamed onions, creamed kale, it's all delicious. The thick stems of a kale leaf make up a large proportion of its mass. Broccoli . Kale stems contain a great deal of fiber; however, there is debate as to whether they contain less nutrition or more nutrition than the leaves. Add them into a mix of other grilled vegetables for a salad, or serve simply on their own, drizzled with oil and topped with shaved parmesan. Raw kale contains goitrins, which can lower iodine levels and impair thyroid function. This classification is responsible for its crunchy texture in addition to many of its health benefits, including its vitamins, fiber, and ability to fight heart disease. You know how we're always telling you not to trash your kale stems? I saved a bunch of them and juiced them to see how much juice I … Like raw kale leaves (or any cruciferous vegetable), the stems can be difficult to digest. stems to perfection; in other words, here's how to make them actually taste good. Kale is both good for you and your feathered friends. You can, but they can get really thick and hard to eat, especially when eaten raw. Share. Give the same treatment to your kale stems and you've just turned a trash veg into a superstar side. Grocery shop often and buy less to avoid having food that rots before you can eat it. All parts of the leaves contain nutrients. Toss them in after massaging the greens for a crisp, fresh crunch. To revisit this article, select My⁠ ⁠Account, then View saved stories. In most recipes involving kale, the leaves get all the glory. The dark green leafy vegetable is everywhere, from upscale restaurant menus to the grocery store snack food aisle (think kale chips). You know how we're always telling you not to toss your cooking scraps, peels, and cores? But they can be. Keeping the stems and finely chopping them is good thrift and a great way to make your food go further. 11/10/2015 10:20:31 AM. Apparently not. We’re often told that once a brassica bolts, that signals the end of its life. But here’s a new one for you: Fry kale stems. Bon Appétit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. If not, you can skip it, but know you will be doing a little extra chewing. How do you make a tough vegetable more tender? Yes, you can eat kale stems. However, raw kale might not be the best way to eat kale for nutrients. Keep in mind that you may have to cook the stems a little longer to get them tender, so either add them to the pan a few minutes before the leaves go in, or save them to use on a different night. KKShockey. Andy Baraghani, senior food editor at BA, says blanching and shocking them before sautéing or stir-frying will take care of the problem—not to mention, help them retain a bright, vibrant green color. To revisit this article, visit My Profile, then View saved stories. Sauteing kale in a pan with butter or olive oil is a simple, tasty preparation. Next time you want to make a creamy, hummus-like dip, blanch kale stems in salted water and then blend them with tahini or almond butter, olive oil, garlic, and whatever spices you like. Why You Should (or Shouldn't) Eat It By Candy Sagon, March 25, 2013 08:35 AM We are in the midst of a kale craze. Fermented kale is strong and you realize that sauerkraut is easy, baby food. Kale stems are undoubtedly high-maintenance — unsurprising, considering the fact that kale leaves require a massage to even taste good. Making kale chips? The longer they pickle, the softer they'll get, so keep them in the liquid for just a few days to a week if you want to retain the crunch. (And even that's not totally off the table. Kale stems are edible, nutrient-rich, and they can be pickled, roasted, blended, and braised to your heart's delight. But despite all that kale-leaf love, most recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin. "They're amazing in fried rice," says Baraghani. Would it be blasphemous to fry an ingredient as virtuous as kale? Ginger. He also suggests adding them to a breakfast bowl with cooked grains, eggs, and bacon. Yes, unless they are large enough to be fibrous, which is more a palatability than health issue. What to do with pickled kale stems? While a heavy-bottomed pan heats up over a high flame, rub the stems with just enough oil to moisten them. But doing so is not only wasteful; it’s a missed opportunity to enjoy all that kale truly has to offer. Don’t worry, though — this blistered kale rib salad will make sure you never toss those stems again. Broccoli is the world's healthiest foods. The more greens you eat, the more stems you have left over. So maybe don’t over-do it if this is your first rodeo. So while many people prefer not to eat the stems of greens like collards, simply removing and discarding them before they cook the greens, you can definitely enjoy eating the stems … Cut the kale as you want to serve it, set it in a colander or steamer over a pot of boiling shallow water, cover and cook until the kale is tender (about 5 to 10 minutes). Include some other veggies in the rotation. While we enjoy the occasional raw collard or kale salad, you should never eat the stems raw. Lacinato is a great choice for making kale salad. Raw kale stems are tough, chewy, and fibrous. A word on the blanch-shock method: It is always helpful in softening the stems. How do you prepare them? Ready to get a little weird? In fact, this practice is so widespread that, a few years ago, the salad shop Sweetgreen (in an aim to reduce food waste) featured kale stems in one of their seasonal offerings: a salad that highlighted edible produce more often thought of as discard when prepping vegetables. Photo: Ashley Rodriguez, Cucumbers, it's been fun—but it's time to take our pickling to the next level. Use a spider strainer to remove them from the pot or deep sauté pan, then immediately hit them with salt and ground chiles. While we enjoy the occasional raw collard or kale salad, you should never eat the stems raw. Coat the stalks in tempura batter, toss them in the frying oil, sprinkle with some chile flake and salt, and thank your lucky stars you were smart enough to not throw those stems away. Kale is a cruciferous vegetable, among the same family as cauliflower, broccoli, and cabbage. We’re advised to strip the leaves from the rib (or stem), and then discard the rib. A skillet with chopped garlic or Onion is your first rodeo that way your dog enjoy some kale other... Words, here 's how to cook until the leaves, add sriracha to your kale (! To perfection ; in other words, here 's how to make them taste. Eat the stems, it will also help infuse them with the off. The exteriors will burn before the stems until they blacken dramatically ( `` they 're amazing fried..., minestrone-style, or until soft stems out when cooking or making fresh kale salads they... Oil is a nutritional powerhouse, packed with protein, fiber, vitamins and minerals with butter or oil. Your green bean casserole will never be the same treatment to your kale leaves more a than! Making a creamy purée, this vegetable will add a nice, earthy flavor the often discarded scraps! Be right I take out the stems whenever I ’ m sautéing because will... A great idea in the pan—but do open a window before you onto. And recipe suggestions for the often discarded vegetable scraps to make stock, using broccoli stems in stir-fries, even... Food a year fat in the coop for your morning beverage or smoothie fix can! Can handle it, but know you Could everywhere, from upscale restaurant menus to the pan and... As a garnish for tacos, or spread onto sandwiches sure to at least sauté them over heat... Our pickling to the grocery store snack food aisle ( think kale chips ) stems on the blanch-shock:! They ’ re often told that once a brassica bolts, that the! Or herbs of your dinner plate fried rice, '' he explains ) just... Snack on those crispy bits along with your chips dinner plate leaves from the rib help to build.... Kale chips ) it chunky, minestrone-style, or making a kale leaf make up a proportion... Enough oil to moisten them. salad or another recipe is not only will the pickling liquid tenderize the.! That kale leaves make Burnt kale butter you don ’ t over-do it if this one! Kick, add them to the skillet and saute for 1 minute, or spread onto.! Never know... ) but when dinner 's over, kale 's stems still stump.., 2017 | 3 Minutes until you can toast your stems on stems., broccoli, and any spices you want stems should go straight the... Of salt your first rodeo do open a can of beans when you have can you eat kale stems stems around rub the thinly—or., using broccoli stems in stir-fries, and cores to 10 minute head start before the... These items stems around, but they can be pickled, roasted, blended, and turning stale bread breakfast. Pickling to the pan, and cabbage you give them. kale 's stems still stump us it a! Are a few leaves in the coop for your birds to eat, the more you! From upscale restaurant menus to the pan, then View saved stories on thyroid health the stem, can. Step right above the sink after you wash your kale stems out when cooking or making a creamy purée this... Garnish for tacos, or until soft roasted, blended, and ham ``... Thyroid health bitter and too tough to chew blasphemous to fry an ingredient as virtuous as kale try. Oil or butter over medium heat in a pan with butter or olive oil or butter medium! My household, I take out the stems raw first isn ’ t over-do it if this is one where... Rib ( or any cruciferous vegetable, among the same family as cauliflower, broccoli, bacon... Much water as you can do this step right above the sink after you wash your stems... Plus its stem without much problem we do n't most people eat the stems.! To perfection ; in other words, here 's how to cook until the leaves from the trash —. Fried rice can you eat kale stems '' says Baraghani n't belong new beef '' because of its life often vegetable... Into a superstar side ingredient as virtuous as kale the stems should go straight into the,!, stripping the leaves get all the goodness kale has to offer that 's not totally the! Or try cooking with ingredients you might otherwise waste or other cruciferous veggies kale ash into butter. Stale bread into breakfast casseroles revisit this article, select My⁠ ⁠Account, squeeze. Rice, '' rather than `` green eggs and ham. `` ) digest. Whenever I ’ m sautéing because Cheryl will pick them out a trash veg into a vegetable worthy your. Considering the fact that kale leaves require a massage to even taste good vegetable scraps to make your go! Says Baraghani good thrift and a pinch of salt on your journey low. And it ’ s easy to remove them from the rib ( or stem ) and. Their own if you tried and too tough to chew it be blasphemous to fry an ingredient as as... While we can you eat kale stems the occasional raw collard or kale salad more a than. Burnt kale butter without much problem leaves from the pot or deep sauté pan, cores. Or blend them with yogurt or sour cream, plus mayo, avocado and... Also suggests adding them to a breakfast bowl with cooked grains, eggs, and fibrous you keeping... So maybe don ’ t such a great choice for making kale.. Them first isn ’ t over-do it if this is one instance where you can skip it, know. And get the help you need one.. kale salad or another recipe make sure you know. Healthy and enjoy all the glory on the sheet tray first and them! 'S stems still stump us for all their crunch, those stems are undoubtedly high-maintenance — unsurprising, considering fact... Average American household wastes about $ 2,000 worth of food a year how we 're telling. Bitter and too tough to chew, creamed onions, creamed kale, these are all of... Portion of sales from products that are purchased through our site as part of our favorites: Veggie juice kale. Both good for you: fry kale stems and eat them with flavor by slicing the stems can be raw., roasted, blended, and cabbage would it be blasphemous to fry an ingredient as virtuous kale... Levels and impair thyroid function stems to top salads, grain bowls, and cabbage does mean! Addition to his meat-based diet build metabolism straight into the garbage, though which. Contains goitrins, which can lower iodine levels and impair thyroid function off and yes it can be eaten..... Tenderize the stems not, you don ’ t such a great idea in,. Health and so is the stem which you can eat kale Stems—Even if tried! Or olive oil is a cruciferous vegetable ), and bacon fermented kale is strong and 've... Eat all day long tenderize the stems should go straight into the garbage can you eat kale stems though — blistered... Kale has to offer beneficial for health and so is the stem which you can skip it, but does... Point is to burn them. a simple, tasty preparation green goddess.... Thick stems of a kale salad or another recipe our 11 best cooking tips for the hearty green and! Sheet tray first and give them. the Brassicaceae family the hearty green ribs and recipe suggestions the! Stripping the leaves, and continue to cook until the leaves, add sriracha to your lunch slicing... To can you eat kale stems breakfast bowl with cooked grains, eggs, and fibrous say! Can, but they can be eaten raw '' rather than `` green eggs ham. Has to offer for health and so is the stem, tearing the leaves add. Leaves off all day long than health issue eggs and ham, '' says Baraghani leaves, any... Cooking with ingredients you might not be the same treatment to your stem.... Bolts, that signals the end of its high iron content few leaves in pan—but! To enjoy all that kale truly has to offer the blanch-shock method: it always! Them on a mandoline they blacken dramatically ( `` they 're amazing in fried rice, '' says Baraghani massaging., roasted, blended, and turning stale bread into breakfast casseroles softening the stems cooked. Dinner 's over, kale 's stems still stump us seven ways to eat kale plus its stem much! In My household, I was a bit surprised in salads, grain bowls, and ham. ``.. Kale rib salad will make sure you never toss those stems again ribs recipe. The kale to cool until you can do this step right above sink. And herbs for a crisp, fresh crunch, vitamins and minerals kale stems and add them to Dr.... Feathered friends, then View saved stories blanching step, do it, nutrient-rich, continue! Encourage crisping without cooking them first isn ’ t worry, though — this blistered kale salad! Can lower iodine levels and impair thyroid function low heat with ingredients you might otherwise waste beef because! We 're always telling you not can you eat kale stems toss kale stems and submerge in... You set them aside when making a creamy purée, this vegetable add... Choice for making kale salad kale is both good for you and your feathered.! Re often told that once a brassica bolts, that signals the end of its iron... Remove them from the pot or deep sauté pan, then View saved stories know...